Don't skip breakfast:
People who regularly eat a breakfast based on wholegrain cereal or bread, low fat milk or yogurt and maybe some fruit or vegetables are much more likely to be eating well and lose weight than those who skip breakfast.
Drink more water:
drink water instead of sugary drinks and let thirst be your guide. A healthy body can balance water needs throughout the day.
Plan your meals and healthy snacks ahead of time to help curb your appetite, avoid going more than 4 hours without consuming any food or beverage
healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks.try low-fat yogurt with fruits or small portion of nuts with an apple or banana.
Increase your physical activates:
regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t always have to hit the gym – take a walk after dinner or play a game of catch or basketball with the kids or friends.
Slow & steady:
Make it a habit to eat slowly. This prevents overeating and helps to recognize when you’re full.
Control portion sizes:
do you know if you’re eating the proper portion size? Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean meat, poultry, seafood or beans. To complete meal, add a glass of fat-free or low fat milk or serving of fat-free yogurt for dessert.
you can dine at a restaurant and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate – fruits, veggies, lean meat, poultry or fish – and look for grilled, baked, broiled or steamed items and avoid fast food.